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Muscle on the Adolescent

b3120214992010-02-08 11:01:28 +0000 #1
I am 14 years old. Third-year student. Would like to exercise a pectoral and abdominal muscles. But it might affect her tall.

To help develop a training program. I exercise 30 minutes a day. There dumbbell
ice _ Beauty2010-02-08 11:15:58 +0000 #2
Your age is not suitable for exercising muscles! your bones in development! body grow! Although the muscle does not have much impact on the height! However, if the accident is big! your bones is still weak! and exercise equipment is very hurt bones! joints are subject to great pressure! I hope you will still be slow at least 16 contacts fitness bar!

training to labor with. at home, no regular exercise you can do first, then do push-ups. 2 play

only the class action ! first Do not use equipment!, as I mentioned above, that would hurt joints! because you failed to answer the intensity of equipment requirements.

in general exercise the best point of time is 4-6 pm and 8 pm and 10 pm!

pm General Group 3 at home to do push-ups can be! a group of not more than 20!

2 from a group of 20 has also done three groups! because you do not meet the intensity so great

5 can be gradually increasing at a rate! (2 onwards is a lie the mat or the bed! legs elevated! upper body is also driving up! enough to foot with his hands)

This action can fully stimulate the abdominal muscles! you to do a few will feel sour!

Exercise 30-90 minutes after the end eat nutritious higher things. yoghurt. bread tired!

since the period after exercise, a much-needed protein. Such exercises not only strong physically but

can enhance the resistance!

I practiced fitness for 5 years! little little experience.
Wang Qingshui I2010-02-08 11:21:34 +0000 #3
If you have a dumbbell equipment, then do push-ups to the traditional旳exercise chest muscle, so if you can旳, so the best.

flat bench press is a chest muscle refining latter's major regions, the lower part.

Supine bench to the starting position barbell (dumbbell) on the top of the nipple.

Action process will be barbell (dumbbell) vertical uplift to the arms fully extended, chest complete contraction, still a second, slowly drop.


on the move when breathing, the whereabouts of breath.


Be careful not to point of resistance used by big too fast, the previous force to be smaller, and then gradually increased, in order to avoid neck strain. Do not let the neck of any spin
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on the latter's major regions are decumbens pushing the upper chest .

Head-start position on the bench decumbens 30-45 degrees, hands are shook barbell (dumbbell) placed above the chest.

Action process

the barbell (dumbbell) vertical uplift to the arms fully extended, still a second, and slowly drop slowly to the in-situ.

On the move when breathing method inhale, still when the breath. The whereabouts of inhale slowly, fell in situ when the breath.
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decumbens pushed under the main refining latter's area is the lower chest.


head-down position decumbens bench, his hands are grip barbell (dumbbell) placed below the chest

action process to barbell (dumbbell) vertical uplift to the arms fully extended, still a second, slow Slow drop slowly to the in-situ methods

breathe when you inhale on the move, still when the breath. The whereabouts of inhale slowly, fell in situ when the breath.
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Sit-birds is a direct smelting latter's major regional exercise chest muscle, can be used lie horizontally, on the ramp lying down position decumbens.


supine position on a bench, two-handed fist heart contrast, holding dumbbells; Method of Direct arms up perpendicular to the ground, feet flat on the ground riding.

Action process on both sides of his hands to separate the whereabouts of elbows peg-leg, until the ending when you can not be lower. Still a second, so that pectoralis major fully extended, and then his arms from both sides up, round to the starting position.


arms opened when inspiratory, reply when you breath.


hands do not seize the main points. Sub-arm, the back muscles to tighten. Ideas focused on the contraction and stretch the pectoralis major muscle.
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If the above was written on the latter's movements do not understand, for example you can replace "flat bench press "4 words to Baidu Image Search diagrams to understand.

As for the chest inside, dumbbells are not exercises旳, must be dedicated in the gym旳旳equipment, butterfly clip chest. standing chest clip chest. sitting equipment folder chest.
King King 8882010-02-08 12:24:08 +0000 #4
Here I am for you to develop the half-hour program for reference

Qu arm dumbbell 20 times 4 groups (5 minutes)

push-ups 10 times 3 Rent (5 minutes)

sit-ups 20 times 5 group (10 minutes)

dumbbell 10 times the head-arm flexion-extension 5 groups (5 minutes)

Dumbbell Lateral Raise 10 Group 3 (5 minutes)

I wish you an early excel at!



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